Tuesday, January 30th 2024

WARM UP – bike,

1:00 Bike

50′ walking lunge

:40 Dead Hang

MOVEMENT/MOBILITY – KB, barbell

*grab KB

50′ Overhead Carry

:30 calf smash on KB / side

:30 KB assisted v sit

10 KB Tricep Extensions

10 KB Bicep Curls

:30 half kneeling hip flexor + hamstring stretch / side

5/5 KB overhead forward lunges

5/5 KB overhead squats

5/5 plank KB pull-throughs

PRIMER – before metcon

5 Push Jerks (no barbell)

5 Overhead Squats (no barbell)

5 Push Jerks (Empty bar, pause in catch)

Build to workout weight

STRENGTH/SKILL

EMOM x 10 / alternating

-12-16 DB Reverse/Walking Lunges (Front Rack Hold)

-1-3 Rope Climbs

*try using heavier DBs than you usually use in a metcon

*working technique here, choose a number you feel comfortable with and wont totally gas you.

METCON

For Time:

200m Farmer Carry (70/50)

right into

40/30 cal echo bike

30 Shoulder to OH @ (135/95) (Rx+155/105)

30/20 cal echo bike

20 Shoulder to OH

20/15 cal echo bike

10 Shoulder to OH

then,

200m Farmer Carry (70/50)